It is not a problem for the human organism to get by without food for a long time. After only a few days, the body gets used to the fixed fasting times, the feeling of hunger becomes less. At the time of abundance, such as For example, at Christmas time, the body has created its energy reserves: the fat depot.
However, over the past 70 years, more and more people have become sick from food overload. The phase of food shortage no longer exists – we “snack” through the day, knows Lisa Rector, dietitian and specialist for carbohydrate metabolism and diabetes mellitus from Esens. The sweet treats in particular keep the blood sugar level high and supply the cells with excess glucose. The insulin that is then released stimulates the cells to convert this excess energy into a fat depot.
Science knows today that belly fat, visceral body fat, produces inflammation-promoting messenger substances and is responsible for a variety of diseases.
Fat off through interval fasting seems the ideal solution for many. But which method is the right one?
“There are currently four favorites with fasting methods,” reports graduate oecotrophologist Claudia Wirwal from Bad Zwischenahn: “You only have to observe one important rule: you cannot eat within a fixed period of time within 24 hours or a week”.
During this time, the blood sugar level drops so far that our body has to draw on its reserves in order to continue to supply the brain with energy. The sugar metabolism is switched to fat metabolism. When the carbohydrates are used up, it goes to the fat reserves in the unwanted love handles. The metabolism really gets going with the change of food and fasting.
This method is particularly suitable for fasting beginners. There is no food 16 hours a day. The calorie requirement is completely covered in the remaining eight hours. If hunger arises in the 16 hours, the stomach is occupied with water, tea, vegetable broth or, if tolerated, with black coffee or coffee substitute – all sugar-free.
Here people eat normally five days a week, fasting takes place on two days. On these days women should consume 500 kcal and men 600 kcal. The best are protein and nutrient-rich foods with a low carbohydrate content and low calories, such as fish, poultry, lean milk products and lots of vegetables and vegetable broth.
Fasting and eating alternate daily. On the fasting days, two meals of 300 kcal each are allowed. A drinking amount of two to three liters must be observed in any case.
The Warrior method goes back to the warriors of the Stone Age and is something for the very hard-boiled over a period of one to two weeks. You only drink for 20 hours, 30 ml per kilogram of body weight and a meal is allowed in the evening. A great way to spend the holiday when you spend all day doing things.
“No matter which method you are enthusiastic about, you need discipline and a clear goal,” says Christin Hoffmann, a nutritionist and psychologist from Schortens.
During a detailed information meeting with a qualified nutritionist, your current eating and eating behavior will be examined and analyzed. The family situation is just as important as the meal design at work. Laboratory reports from the doctor can also provide information about which method is better.
In the second step you get an individual nutrition plan. The advisors will accompany you during the entire fasting period up to one year, depending on your objectives.
Because one thing is clear: If you do not learn to change your diet permanently during this period, the weight will inevitably increase again. The choice of food and the eating habits between the fasting periods are particularly important because this is the only way you can benefit from this type of self-cleaning of the cells, autophagy.
Interested parties will receive all or part of the consultation costs from the health insurance companies.
Qualified, intensive nutritional advice is proven to be the best way to really implement good resolutions regarding weight permanently.
